2/27/24

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  Seated DB Shoulder Press - 4 sets x 12 reps

Same weight all 4 sets.

#2  Do 4 rounds of:

EZ Curl Bar Nosebreaker - 12 reps

Standing BB Curl - 12 reps

REST at least 2 minutes between rounds.

#3  Do 4 rounds of:

1 Arm DB Bench Press      6-10-14-18 reps each side

Air Squat                            15-25-35-45 reps

Pullup                                  8-12-16-20 reps

Plank                                   30-40-50-60 seconds

DB Thruster                        10-14-18-22 reps

DB Suitcase Carry              100 meters each round (50m each hand)

For the 1 Arm DB Bench Press, use one DB. Press with 1 arm at a time.

For the suitcase carry, use one DB.  Carry it at your side and switch at 50m.